KEY TAKEAWAYS:
- Compound leg exercises work for multiple muscle groups simultaneously, making them efficient and effective for building overall leg strength.
- The top compound leg exercises include barbell squats, deadlifts (conventional and Romanian), lunges (forward, reverse, walking), leg presses, hip thrusts, Bulgarian split squats, goblet squats, front squats, glute-ham raises, and step-ups.
- Barbell squats are considered the king of compound leg exercises, targeting the quads, glutes, and hamstrings.
- Deadlifts are an excellent exercise for hamstring, glute, and lower back development.
- Lunges improve balance and stability and work the quads, hamstrings, and glutes in a functional movement pattern.
- For optimal leg development, aim to train legs 2-3 times per week with a focus on heavy compound exercises in the 3-5 set and 3-12 rep range. (SEE PRO TIPS BELOW FOR EXPLOSIVE GROWTH)
- While compound exercises are highly effective, isolation exercises can help address specific weaknesses or muscle imbalances.
Compound leg exercises are the ultimate way to build stronger legs and achieve overall lower-body strength.
Here are the top 10 compound leg exercises that can help you build legs and improve lower body strength. These exercises target muscle groups simultaneously, making your workouts highly efficient and effective. Picture yourself engaging your quads, hamstrings, glutes and calves all in one go. That’s the beauty of compound leg training. It’s like having a trainer who knows how to make the most out of your time and effort for results.
Let’s dive into some powerhouse exercises.
Barbell Squats:
The pinnacle of compound leg movements, barbell squats are essential for anyone looking to strengthen their legs. This exercise challenges your quads, glutes and hamstrings to work in sync.
Legs respond incredibly well to very high reps. If you want to really see a difference in your legs, aim for 20 to 30 reps with a rest pause deep breathing squat. If you are not familiar with this technique, see the post on Super Squats for more details.
Deadlifts:
(Conventional and Romanian): Deadlifts test your body’s strength and power like no other. The conventional version targets your hamstrings, glutes and lower back, while the Romanian variation focuses more on the hamstrings.
Lunges:
(Forward, Reverse and Walking): Lunges could be better for leg strength. Also helps enhance balance and stability.
When you perform forward, backward, or walking lunges, you engage your quadriceps, hamstrings and glutes in a movement sequence that mimics real-life activities.
Here are some exercises that are often overlooked but highly effective.
Leg Press:
A leg press machine is a tool for loading weights on your legs to target your quads, hamstrings and glutes.
Don’t let anybody tell you leg presses won’t build your legs. Go high rep just like the squats, do 20 to 30 reps per set. This is a great alternative exercise when squats are out of the question due to back issues.
Leg presses where primarily used by Dorian Yates in the height of his career. Check out the video below for a clip of his Blood and Guts Training video.
IMPORTANT: Do your very best not to “lock out” at the “top” of the movement. Even though in the below example Dorian is seen locking out at the top, try to keep your knees slightly bent during the entire movement, never taking tension off the muscle group. Even if this means less weight, go high reps, constant tension, and you will reap great rewards.
LEARN MORE ABOUT DORIAN YATES – https://en.wikipedia.org/wiki/Dorian_Yates
Hip Thrusts:
Hip thrusts focus on building your glutes while also engaging your hamstrings and core muscles.
Split Squats:
These squats challenge your balance and strength individually for each leg, helping address any muscle imbalances and enhancing leg strength.
Here are some versatile variations to spice up your routine:
Goblet Squats:
Ideal for beginners or those looking to refine their squatting technique, holding a weight in front of you during goblet squats encourages posture. Engages the core muscles.
Front Squats:
Front squats emphasize the quadriceps more than squats, aiding in the development of well-defined legs.
This variation also works on strengthening your core and upper back, giving you a full-body workout.
Glute Ham Raises
Glute ham raises are an exercise that focuses on your hamstrings and glutes while also engaging your back muscles.
It’s a test of strength and endurance for the muscles along your backside.
Step Ups
Step-ups are movements that simulate activities like climbing stairs. This version targets your quads, hamstrings, and glutes, enhancing balance and coordination.
Frequently Asked Questions:
Q: How frequently should I train my legs?
For outcomes, aim to work out your legs 2 to 3 times per week, with time for rest and recovery in between sessions.
Q: Is it better to do compound or isolation exercises for leg training?
Compound exercises should form the core of your leg workouts as they offer benefits.
However, incorporating isolation exercises can effectively address weaknesses or muscle imbalances.
Q: What is the recommended number of sets and reps?
The ideal set and rep range varies based on goals and experience levels.
The basic advice by trainers is as follows. For strength gains, target 3 5 sets of 3 6 reps using weights. To promote muscle growth, aim for 3 4 sets of 8 12 repetitions, with weights. By including these 10 compound leg exercises in your workout regimen, you’ll make progress toward developing more robust legs. Remember, consistency and maintaining form are aspects of reaching your fitness aspirations.
GO HIGH REPS FOR MAXIMUM LEG GAINS! DO 20 to 30 REPS PER SET AND WATCH THOSE LEGS BLAST THROUGH PLATEUS LIKE NEVER BEFORE.
What advantages do compound leg exercises offer compared to isolation exercises?
Compound leg exercises offer the advantage of engaging multiple muscle groups simultaneously, leading to more efficient workouts and improved overall functional strength. Additionally, they enhance coordination and burn more calories, making them ideal for comprehensive fitness and weight management goals.
How can I adjust compound leg exercises for beginners?
To adjust compound leg exercises for beginners, reduce the weight or resistance used and focus on mastering proper form and technique. Additionally, start with simpler variations of the exercises, such as bodyweight squats or lunges, before progressing to more advanced versions.
What errors should I avoid when performing compound leg exercises?
When performing compound leg exercises, avoid using improper form, as it can lead to injuries and reduce exercise effectiveness. Additionally, avoid lifting weights that are too heavy, which can compromise technique and increase the risk of strain or injury.
How frequently should I include compound leg exercises in my workout routine?
Include compound leg exercises in your workout routine 2-3 times per week to allow for adequate muscle recovery and growth. Adjust the frequency based on your fitness level, goals, and overall training plan to prevent overtraining and ensure balanced development.
Are there compound leg exercises that specifically target the calves?
While most compound leg exercises primarily target the thighs and glutes, exercises like the standing calf raise with added weight can engage the calves effectively. Additionally, incorporating movements such as walking lunges or step-ups can also involve the calves as stabilizing muscles.
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Adding some, or all, of these compound exercises to your leg day routine will help you add muscle mass, define it, and increase the mobility of various joints. There’s something here for everybody.
If you want more exercises to add to your routine, supplement tips, or just a go-to source for everything in the fitness world, join our mailing list and keep checking back in for pro level advice at Bodybuilding Inner Circle, the pro bodybuilding blog.
